Powerlifters what is your training split?

Discussion in 'Powerlifting Training and Strength techniques' started by Muscle_g, Sep 17, 2017.

  1. Muscle_g

    Muscle_g Member

    Aug 27, 2017
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    32
    As the title what is your training split? How do you break your training down each day during the week? Love reading what others do.

    As far as me this is mainly what I stick to most of the time
    Mon- SQ/DL, Legs, Abs
    Wed- Bench, Shoulders, Triceps
    Fri- Back, Biceps, Grip
     
  2. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,516
    879
    1 squat day
    1 deadlift day
    at least 1 bench day (sometimes 2 because my bench sucks)
    1 shoulder day
    1 back day

    On bench days I might do some tricep work; on back days I might do some bicep work. I really only do about 8 exercises for the most part; squats, deads, bench, shoulder presses, rows, pulldowns, shrugs and sometimes I throw in tricep pressdowns and/or bicep curls.
     
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  3. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,601
    2,247
    This is my split:

    Mon - Bench/ Squat/ Accessory Lifts
    Wed - Deadlift/ OHP/ Accessory Lifts
    Fri - Squat/ Bench/ Accessory Lifts
    Sat - Deadlift/ Accessory Lifts (Joint Health)

    I have a speed day, volume day, heavy day, and my Sat is a technique day for comp. pulls.
     
    Last edited: Nov 19, 2017
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  4. chicken_hawk

    chicken_hawk VIP Member

    Oct 28, 2010
    705
    132
    I will do lighter phases of bbing stuff and that split is different. But my Pling split is a bit bizarre but out of necessity.

    Monday
    Bench assist
    Upper back

    Tuesday
    Squat variant heavy
    Deadlift variant light

    Thursday
    Bench variant heavy
    Shoulder work

    Friday
    Deadlift variant medium
    Squat variant light

    The further from a meet the less comp lifts I use and light variants are accessories. As a meet dials in so does exercise selection.

    Hawk
     
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  5. franchise24

    franchise24 Member

    Oct 20, 2015
    79
    25
    Tuesday:
    Main Bench/Comp Bench
    Bench assistance
    Bench accessories

    Thursday:
    Deadlift
    Deadlift assistance
    Deadlift accessories

    Saturday:
    Main/Comp Squat
    Squat Assistance
    Squat accessories

    For deadlift and bench one week is pulls and light squats and the following week is light pulls heavy squats.

    Bench accessories include shoulder work.
     
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  6. Gms585

    Gms585 VIP Member

    Mar 17, 2017
    359
    160
    Actually just started PL again. This is the program that was built for me, I added some BB shit to off days and I'll toss in BB accessory work to stay sexy

    Mon
    PL day > Raw Squat: Bench Press: Close Grip Bench: Bent-over Barbell Row : Pull-up: Dumbbell Row: Plank (EAB method)

    Tue
    Shoulder hypertrophy and Tri hypertrophy work and light Chest hypertrophy work

    Wen
    PL day> Deadlift: Stiff leg deadlift: SSB Squat: Farmer walk Shrugs: Upright rows: Plank (EAB method)

    Thur
    Upper back hypertrophy and Bicep hypertrophy

    Fri
    PL day> Competition Squat: Pause Squat: Walking Barbell Lunges: Glute/Ham Raises: Plank (EAB method)
     
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  7. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    My typical week...

    Sunday = OFF
    Monday = Heavy bench w/ accessories
    Tuesday = Squat w/ accessories
    Wednesday = OFF
    Thursday = Light Bench and Shoulders
    Friday = Deadlifts w/ accessories
    Saturday = OFF

    I use to start the week off with Squats, but having bench the next Day was killing my Elbow and forearms. So I switched them and it made a world of difference.
     
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  8. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,601
    2,247
    That's one issue that I'm always plagued with... benching after squat. I bench and squat on the same day. Flossing constantly has helped some with that issue.
     
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  9. tinymk

    tinymk VIP Member

    Feb 5, 2013
    89
    32
    Day#1- Bench, chest & shoulders
    Day#2- Off
    Day#3- Squat, hamstrings(100 reps/week), calves & heavy core
    Day#4- Max Effort(floor press, pinpresses or board press), triceps & light shoulders
    Day#5- Off
    Day#6- Deads, back, rear delts(80 reps/week), biceps & heavy core
    Day#7-Off
     
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  10. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Training split I’m doing now is 4 workouts alternated over Mon/Wed/Fri

    Day 1- Squats
    Day 2- Bench
    Day 3- SQ/DL
    Day 4- Bench/OH Press
     

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